Name: Tilapia Casserole with Anchovies and Cottage Cheese
Cook time: 48 min
Total time: 48 min
Yield: 1 dish
Ingredients: Tilapia; Cottage cheese; Lemon juice; Olive oil; Anchovies; Olives; Almond flour; Capers; Garlic; Thyme; Oregano; Black pepper; Table salt

Allowed on diets
Diet	Status
Keto
Paleo
Mediterranean
Anticandidal (ACD)
FODMAP
AIP
DASH
GAPS
Low Lectin Diet
Low Histamine Diet
Gluten-free Casein-free (GFCF)
Specific Carbohydrate Diet (SCD)
Ketogenic Therapeutic
Low Oxalate Diet
MIND
FMD

1 kg 666 gram

Servings: 8 (1 serving ≈ 168 gram)

Digestion time: 3 hour

Complete protein: ✔

Cut tilapia (1000 g) into pieces, drizzle with lemon juice (60 g), and add table salt (to taste) and black pepper (to taste).

Chop anchovies (30 g), capers (15 g), olives (30 g), garlic (15 g), thyme (10 g), and oregano (10 g). Mix them with cottage cheese (100 g) and almond flour (20 g).

Layer the fish and anchovy mixture in a dish, drizzle with olive oil (50 g), and bake at 200 °C for about 30 minutes.

Published: 01.09.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

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Include ingredient	Ingredient	Qty, g
Include ingredient: Tilapia	Tilapia	Ingredient quantity for Tilapia in g
Include ingredient: Cottage cheese	Cottage cheese	Ingredient quantity for Cottage cheese in g
Include ingredient: Lemon juice	Lemon juice	Ingredient quantity for Lemon juice in g
Include ingredient: Olive oil	Olive oil	Ingredient quantity for Olive oil in g
Include ingredient: Anchovies	Anchovies	Ingredient quantity for Anchovies in g
Include ingredient: Olives	Olives	Ingredient quantity for Olives in g
Include ingredient: Almond flour	Almond flour	Ingredient quantity for Almond flour in g
Include ingredient: Capers	Capers	Ingredient quantity for Capers in g
Include ingredient: Garlic	Garlic	Ingredient quantity for Garlic in g
Include ingredient: Thyme	Thyme	Ingredient quantity for Thyme in g
Include ingredient: Oregano	Oregano	Ingredient quantity for Oregano in g
Include ingredient: Black pepper	Black pepper	to taste
Include ingredient: Table salt	Table salt	to taste

	Product release:	1 340
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
Add a dish to the menu

48
	Slice	8
	Mix	5
	Mix	5
	Bake	30

Proteins	17.6
Digestible proteins	16.4
Fats	7.8
Plaid	0.8
Net carbohydrates	1.2
Fructose	0
Calories	136 kcal
Indexes
Glycemic index	2.8
Glycemic load	0.2
Insulin index, II	41.5
Disease inflammatory index, DII	-0.15
Antioxidant, ORAC	3 054

Weight loss	Detention	Set
14%	10%	8%
972	1350	1620

Nutrient	% of RDA
B12	36363331291
B3	17201535141
K	15202032154
B6	1414103161
B4 (Choline)	1114132463
B2	1012102351
E	1010102221
B5	7761241
B1	6751241
D	666611

	Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid
Recommendations (2)
Reduce the amount proteins Add more fats

Nutrient	% of RDA
Fructose	??????
Selenium	51514794287
Phosphorus	26262637199
Sulfur	17232335?5
Iron	16751383
Iodine	101071771
Quercetin	99132611
Potassium	81091275
Manganese	81091284
Sodium	7771363
Magnesium	71092454
Calcium	666665
Copper	6651232
Zinc	5651011
Glutathione	5591821

Nutrient	% of RDA
Cholesterol	484848192?96
DHA (Omega-3)	41416983?10
EPA (Omega-3)	27274567?4
Oleic acid (Omega-9)	12151422?17
Arachidonic acid (AA, Omega-6)	10302060?6
Palmitic acid (Saturated)	6669?12

Nutrient	% of RDA
Histidine	608484176?42
Lysine	5982821714121
Tryptophan	598282206338
Threonine	527373151??
Serin	52523587?17
Isoleucine	4360601253015
Aspartic acid	425142127?42
Alanine	387777192??
Leucine	3650501073413
Methionine	354747983523
Valin	34474799?15
Phenylalanine	294141855117
Tyrosine	273827954716
Proline	24272461?16
Glycine	222222666622
Arginine	18181844154
Taurine	1717343494
Cysteine	141718451711
Glutamic acid	133819189??

Tilapia Casserole with Anchovies and Cottage Cheese

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